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NOSFERATO ZODD, O IMORTAL 👹

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Program Description

Ficar gigante

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jun 08, 2025 03:04
  • Last Edited
    Aug 12, 2025 12:23

Summary

Unleash your inner strength with "NOSFERATO ZODD, O IMORTAL," a comprehensive 16-week program designed for dedicated lifters. With five intense training days each week, you'll focus on building muscle and enhancing overall strength through a variety of compound and isolation exercises. This program emphasizes progressive overload and targets all major muscle groups, ensuring balanced development. Whether you're looking to sculpt your physique or boost your performance, this workout plan will guide you every step of the way. Get ready to transform your training and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.6%
Biceps
11.1%
Hamstrings
8.2%
Triceps
8.2%
Glutes
7.6%
Abs
7%
Forearms
6.8%
Lats
6.2%
Middle Delts
5.7%
Rear Delts
5.4%
Front Delts
4.9%
Quadriceps
4.9%
Lower Back
4.4%
Calves
3.2%
Chest
3.2%
Adductors
0.5%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-12 reps
-
2
Power Shrug
3
12-15 reps
-
3
Bicep Curl (Dumbbell)
3
8-12 reps
-
4
Lying Rear Lateral Raise
3
10-15 reps
-
5
French Press
4
8-14 reps
-
6
Hammer Curl
4
12-15 reps
-
7
Chest Supported Row (Machine)
3
8-12 reps
-
8
Reverse Wrist Curl (Barbell)
4
12-15 reps
-
9
Windshield Wipers
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-12 reps
-
2
Power Shrug
3
12-15 reps
-
3
Bicep Curl (Dumbbell)
3
8-12 reps
-
4
Lying Rear Lateral Raise
3
10-15 reps
-
5
French Press
4
8-14 reps
-
6
Hammer Curl
4
12-15 reps
-
7
Chest Supported Row (Machine)
3
8-12 reps
-
8
Reverse Wrist Curl (Barbell)
4
12-15 reps
-
9
Windshield Wipers
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-12 reps
-
2
Power Shrug
3
12-15 reps
-
3
Bicep Curl (Dumbbell)
3
8-12 reps
-
4
Lying Rear Lateral Raise
3
10-15 reps
-
5
French Press
4
8-14 reps
-
6
Hammer Curl
4
12-15 reps
-
7
Chest Supported Row (Machine)
3
8-12 reps
-
8
Reverse Wrist Curl (Barbell)
4
12-15 reps
-
9
Windshield Wipers
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-12 reps
-
2
Power Shrug
3
12-15 reps
-
3
Bicep Curl (Dumbbell)
3
8-12 reps
-
4
Lying Rear Lateral Raise
3
10-15 reps
-
5
French Press
4
8-14 reps
-
6
Hammer Curl
4
12-15 reps
-
7
Chest Supported Row (Machine)
3
8-12 reps
-
8
Reverse Wrist Curl (Barbell)
4
12-15 reps
-
9
Windshield Wipers
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-12 reps
-
2
Power Shrug
3
12-15 reps
-
3
Bicep Curl (Dumbbell)
3
8-12 reps
-
4
Lying Rear Lateral Raise
3
10-15 reps
-
5
French Press
4
8-14 reps
-
6
Hammer Curl
4
12-15 reps
-
7
Chest Supported Row (Machine)
3
8-12 reps
-
8
Reverse Wrist Curl (Barbell)
4
12-15 reps
-
9
Windshield Wipers
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-12 reps
-
2
Power Shrug
3
12-15 reps
-
3
Bicep Curl (Dumbbell)
3
8-12 reps
-
4
Lying Rear Lateral Raise
3
10-15 reps
-
5
French Press
4
8-14 reps
-
6
Hammer Curl
4
12-15 reps
-
7
Chest Supported Row (Machine)
3
8-12 reps
-
8
Reverse Wrist Curl (Barbell)
4
12-15 reps
-
9
Windshield Wipers
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-12 reps
-
2
Power Shrug
3
12-15 reps
-
3
Bicep Curl (Dumbbell)
3
8-12 reps
-
4
Lying Rear Lateral Raise
3
10-15 reps
-
5
French Press
4
8-14 reps
-
6
Hammer Curl
4
12-15 reps
-
7
Chest Supported Row (Machine)
3
8-12 reps
-
8
Reverse Wrist Curl (Barbell)
4
12-15 reps
-
9
Windshield Wipers
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-12 reps
-
2
Power Shrug
3
12-15 reps
-
3
Bicep Curl (Dumbbell)
3
8-12 reps
-
4
Lying Rear Lateral Raise
3
10-15 reps
-
5
French Press
4
8-14 reps
-
6
Hammer Curl
4
12-15 reps
-
7
Chest Supported Row (Machine)
3
8-12 reps
-
8
Reverse Wrist Curl (Barbell)
4
12-15 reps
-
9
Windshield Wipers
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-12 reps
-
2
Power Shrug
3
12-15 reps
-
3
Bicep Curl (Dumbbell)
3
8-12 reps
-
4
Lying Rear Lateral Raise
3
10-15 reps
-
5
French Press
4
8-14 reps
-
6
Hammer Curl
4
12-15 reps
-
7
Chest Supported Row (Machine)
3
8-12 reps
-
8
Reverse Wrist Curl (Barbell)
4
12-15 reps
-
9
Windshield Wipers
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-12 reps
-
2
Power Shrug
3
12-15 reps
-
3
Bicep Curl (Dumbbell)
3
8-12 reps
-
4
Lying Rear Lateral Raise
3
10-15 reps
-
5
French Press
4
8-14 reps
-
6
Hammer Curl
4
12-15 reps
-
7
Chest Supported Row (Machine)
3
8-12 reps
-
8
Reverse Wrist Curl (Barbell)
4
12-15 reps
-
9
Windshield Wipers
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-12 reps
-
2
Power Shrug
3
12-15 reps
-
3
Bicep Curl (Dumbbell)
3
8-12 reps
-
4
Lying Rear Lateral Raise
3
10-15 reps
-
5
French Press
4
8-14 reps
-
6
Hammer Curl
4
12-15 reps
-
7
Chest Supported Row (Machine)
3
8-12 reps
-
8
Reverse Wrist Curl (Barbell)
4
12-15 reps
-
9
Windshield Wipers
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-12 reps
-
2
Power Shrug
3
12-15 reps
-
3
Bicep Curl (Dumbbell)
3
8-12 reps
-
4
Lying Rear Lateral Raise
3
10-15 reps
-
5
French Press
4
8-14 reps
-
6
Hammer Curl
4
12-15 reps
-
7
Chest Supported Row (Machine)
3
8-12 reps
-
8
Reverse Wrist Curl (Barbell)
4
12-15 reps
-
9
Windshield Wipers
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-12 reps
-
2
Power Shrug
3
12-15 reps
-
3
Bicep Curl (Dumbbell)
3
8-12 reps
-
4
Lying Rear Lateral Raise
3
10-15 reps
-
5
French Press
4
8-14 reps
-
6
Hammer Curl
4
12-15 reps
-
7
Chest Supported Row (Machine)
3
8-12 reps
-
8
Reverse Wrist Curl (Barbell)
4
12-15 reps
-
9
Windshield Wipers
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-12 reps
-
2
Power Shrug
3
12-15 reps
-
3
Bicep Curl (Dumbbell)
3
8-12 reps
-
4
Lying Rear Lateral Raise
3
10-15 reps
-
5
French Press
4
8-14 reps
-
6
Hammer Curl
4
12-15 reps
-
7
Chest Supported Row (Machine)
3
8-12 reps
-
8
Reverse Wrist Curl (Barbell)
4
12-15 reps
-
9
Windshield Wipers
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-12 reps
-
2
Power Shrug
3
12-15 reps
-
3
Bicep Curl (Dumbbell)
3
8-12 reps
-
4
Lying Rear Lateral Raise
3
10-15 reps
-
5
French Press
4
8-14 reps
-
6
Hammer Curl
4
12-15 reps
-
7
Chest Supported Row (Machine)
3
8-12 reps
-
8
Reverse Wrist Curl (Barbell)
4
12-15 reps
-
9
Windshield Wipers
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-12 reps
-
2
Power Shrug
3
12-15 reps
-
3
Bicep Curl (Dumbbell)
3
8-12 reps
-
4
Lying Rear Lateral Raise
3
10-15 reps
-
5
French Press
4
8-14 reps
-
6
Hammer Curl
4
12-15 reps
-
7
Chest Supported Row (Machine)
3
8-12 reps
-
8
Reverse Wrist Curl (Barbell)
4
12-15 reps
-
9
Windshield Wipers
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Seated Calf Raise
4
15-20 reps
-
3
Lat Pulldown (Neutral Grip)
4
10-15 reps
-
4
Leg Curl
4
15-20 reps
-
5
Hip Thrust (Machine)
4
8-12 reps
-
6
Single Leg Press
3
10-15 reps
-
7
Cable Wrist Curls
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Seated Calf Raise
4
15-20 reps
-
3
Lat Pulldown (Neutral Grip)
4
10-15 reps
-
4
Leg Curl
4
15-20 reps
-
5
Hip Thrust (Machine)
4
8-12 reps
-
6
Single Leg Press
3
10-15 reps
-
7
Cable Wrist Curls
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Seated Calf Raise
4
15-20 reps
-
3
Lat Pulldown (Neutral Grip)
4
10-15 reps
-
4
Leg Curl
4
15-20 reps
-
5
Hip Thrust (Machine)
4
8-12 reps
-
6
Single Leg Press
3
10-15 reps
-
7
Cable Wrist Curls
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Seated Calf Raise
4
15-20 reps
-
3
Lat Pulldown (Neutral Grip)
4
10-15 reps
-
4
Leg Curl
4
15-20 reps
-
5
Hip Thrust (Machine)
4
8-12 reps
-
6
Single Leg Press
3
10-15 reps
-
7
Cable Wrist Curls
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Seated Calf Raise
4
15-20 reps
-
3
Lat Pulldown (Neutral Grip)
4
10-15 reps
-
4
Leg Curl
4
15-20 reps
-
5
Hip Thrust (Machine)
4
8-12 reps
-
6
Single Leg Press
3
10-15 reps
-
7
Cable Wrist Curls
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Seated Calf Raise
4
15-20 reps
-
3
Lat Pulldown (Neutral Grip)
4
10-15 reps
-
4
Leg Curl
4
15-20 reps
-
5
Hip Thrust (Machine)
4
8-12 reps
-
6
Single Leg Press
3
10-15 reps
-
7
Cable Wrist Curls
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Seated Calf Raise
4
15-20 reps
-
3
Lat Pulldown (Neutral Grip)
4
10-15 reps
-
4
Leg Curl
4
15-20 reps
-
5
Hip Thrust (Machine)
4
8-12 reps
-
6
Single Leg Press
3
10-15 reps
-
7
Cable Wrist Curls
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Seated Calf Raise
4
15-20 reps
-
3
Lat Pulldown (Neutral Grip)
4
10-15 reps
-
4
Leg Curl
4
15-20 reps
-
5
Hip Thrust (Machine)
4
8-12 reps
-
6
Single Leg Press
3
10-15 reps
-
7
Cable Wrist Curls
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Seated Calf Raise
4
15-20 reps
-
3
Lat Pulldown (Neutral Grip)
4
10-15 reps
-
4
Leg Curl
4
15-20 reps
-
5
Hip Thrust (Machine)
4
8-12 reps
-
6
Single Leg Press
3
10-15 reps
-
7
Cable Wrist Curls
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Seated Calf Raise
4
15-20 reps
-
3
Lat Pulldown (Neutral Grip)
4
10-15 reps
-
4
Leg Curl
4
15-20 reps
-
5
Hip Thrust (Machine)
4
8-12 reps
-
6
Single Leg Press
3
10-15 reps
-
7
Cable Wrist Curls
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Seated Calf Raise
4
15-20 reps
-
3
Lat Pulldown (Neutral Grip)
4
10-15 reps
-
4
Leg Curl
4
15-20 reps
-
5
Hip Thrust (Machine)
4
8-12 reps
-
6
Single Leg Press
3
10-15 reps
-
7
Cable Wrist Curls
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Seated Calf Raise
4
15-20 reps
-
3
Lat Pulldown (Neutral Grip)
4
10-15 reps
-
4
Leg Curl
4
15-20 reps
-
5
Hip Thrust (Machine)
4
8-12 reps
-
6
Single Leg Press
3
10-15 reps
-
7
Cable Wrist Curls
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Seated Calf Raise
4
15-20 reps
-
3
Lat Pulldown (Neutral Grip)
4
10-15 reps
-
4
Leg Curl
4
15-20 reps
-
5
Hip Thrust (Machine)
4
8-12 reps
-
6
Single Leg Press
3
10-15 reps
-
7
Cable Wrist Curls
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Seated Calf Raise
4
15-20 reps
-
3
Lat Pulldown (Neutral Grip)
4
10-15 reps
-
4
Leg Curl
4
15-20 reps
-
5
Hip Thrust (Machine)
4
8-12 reps
-
6
Single Leg Press
3
10-15 reps
-
7
Cable Wrist Curls
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Seated Calf Raise
4
15-20 reps
-
3
Lat Pulldown (Neutral Grip)
4
10-15 reps
-
4
Leg Curl
4
15-20 reps
-
5
Hip Thrust (Machine)
4
8-12 reps
-
6
Single Leg Press
3
10-15 reps
-
7
Cable Wrist Curls
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Seated Calf Raise
4
15-20 reps
-
3
Lat Pulldown (Neutral Grip)
4
10-15 reps
-
4
Leg Curl
4
15-20 reps
-
5
Hip Thrust (Machine)
4
8-12 reps
-
6
Single Leg Press
3
10-15 reps
-
7
Cable Wrist Curls
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
4
10-12 reps
-
2
Incline Chest Press (Machine)
4
6-10 reps
-
3
Face Pull
4
15-20 reps
-
4
Overhead Tricep Extension (Cable)
4
6-12 reps
-
5
Lat Pulldown
4
8-12 reps
-
6
Preacher Curl (EZ Bar)
4
8-20 reps
-
7
Decline Crunch (Weighted)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
4
10-12 reps
-
2
Incline Chest Press (Machine)
4
6-10 reps
-
3
Face Pull
4
15-20 reps
-
4
Overhead Tricep Extension (Cable)
4
6-12 reps
-
5
Lat Pulldown
4
8-12 reps
-
6
Preacher Curl (EZ Bar)
4
8-20 reps
-
7
Decline Crunch (Weighted)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
4
10-12 reps
-
2
Incline Chest Press (Machine)
4
6-10 reps
-
3
Face Pull
4
15-20 reps
-
4
Overhead Tricep Extension (Cable)
4
6-12 reps
-
5
Lat Pulldown
4
8-12 reps
-
6
Preacher Curl (EZ Bar)
4
8-20 reps
-
7
Decline Crunch (Weighted)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
4
10-12 reps
-
2
Incline Chest Press (Machine)
4
6-10 reps
-
3
Face Pull
4
15-20 reps
-
4
Overhead Tricep Extension (Cable)
4
6-12 reps
-
5
Lat Pulldown
4
8-12 reps
-
6
Preacher Curl (EZ Bar)
4
8-20 reps
-
7
Decline Crunch (Weighted)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
4
10-12 reps
-
2
Incline Chest Press (Machine)
4
6-10 reps
-
3
Face Pull
4
15-20 reps
-
4
Overhead Tricep Extension (Cable)
4
6-12 reps
-
5
Lat Pulldown
4
8-12 reps
-
6
Preacher Curl (EZ Bar)
4
8-20 reps
-
7
Decline Crunch (Weighted)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
4
10-12 reps
-
2
Incline Chest Press (Machine)
4
6-10 reps
-
3
Face Pull
4
15-20 reps
-
4
Overhead Tricep Extension (Cable)
4
6-12 reps
-
5
Lat Pulldown
4
8-12 reps
-
6
Preacher Curl (EZ Bar)
4
8-20 reps
-
7
Decline Crunch (Weighted)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
4
10-12 reps
-
2
Incline Chest Press (Machine)
4
6-10 reps
-
3
Face Pull
4
15-20 reps
-
4
Overhead Tricep Extension (Cable)
4
6-12 reps
-
5
Lat Pulldown
4
8-12 reps
-
6
Preacher Curl (EZ Bar)
4
8-20 reps
-
7
Decline Crunch (Weighted)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
4
10-12 reps
-
2
Incline Chest Press (Machine)
4
6-10 reps
-
3
Face Pull
4
15-20 reps
-
4
Overhead Tricep Extension (Cable)
4
6-12 reps
-
5
Lat Pulldown
4
8-12 reps
-
6
Preacher Curl (EZ Bar)
4
8-20 reps
-
7
Decline Crunch (Weighted)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
4
10-12 reps
-
2
Incline Chest Press (Machine)
4
6-10 reps
-
3
Face Pull
4
15-20 reps
-
4
Overhead Tricep Extension (Cable)
4
6-12 reps
-
5
Lat Pulldown
4
8-12 reps
-
6
Preacher Curl (EZ Bar)
4
8-20 reps
-
7
Decline Crunch (Weighted)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
4
10-12 reps
-
2
Incline Chest Press (Machine)
4
6-10 reps
-
3
Face Pull
4
15-20 reps
-
4
Overhead Tricep Extension (Cable)
4
6-12 reps
-
5
Lat Pulldown
4
8-12 reps
-
6
Preacher Curl (EZ Bar)
4
8-20 reps
-
7
Decline Crunch (Weighted)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
4
10-12 reps
-
2
Incline Chest Press (Machine)
4
6-10 reps
-
3
Face Pull
4
15-20 reps
-
4
Overhead Tricep Extension (Cable)
4
6-12 reps
-
5
Lat Pulldown
4
8-12 reps
-
6
Preacher Curl (EZ Bar)
4
8-20 reps
-
7
Decline Crunch (Weighted)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
4
10-12 reps
-
2
Incline Chest Press (Machine)
4
6-10 reps
-
3
Face Pull
4
15-20 reps
-
4
Overhead Tricep Extension (Cable)
4
6-12 reps
-
5
Lat Pulldown
4
8-12 reps
-
6
Preacher Curl (EZ Bar)
4
8-20 reps
-
7
Decline Crunch (Weighted)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
4
10-12 reps
-
2
Incline Chest Press (Machine)
4
6-10 reps
-
3
Face Pull
4
15-20 reps
-
4
Overhead Tricep Extension (Cable)
4
6-12 reps
-
5
Lat Pulldown
4
8-12 reps
-
6
Preacher Curl (EZ Bar)
4
8-20 reps
-
7
Decline Crunch (Weighted)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
4
10-12 reps
-
2
Incline Chest Press (Machine)
4
6-10 reps
-
3
Face Pull
4
15-20 reps
-
4
Overhead Tricep Extension (Cable)
4
6-12 reps
-
5
Lat Pulldown
4
8-12 reps
-
6
Preacher Curl (EZ Bar)
4
8-20 reps
-
7
Decline Crunch (Weighted)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
4
10-12 reps
-
2
Incline Chest Press (Machine)
4
6-10 reps
-
3
Face Pull
4
15-20 reps
-
4
Overhead Tricep Extension (Cable)
4
6-12 reps
-
5
Lat Pulldown
4
8-12 reps
-
6
Preacher Curl (EZ Bar)
4
8-20 reps
-
7
Decline Crunch (Weighted)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
4
10-12 reps
-
2
Incline Chest Press (Machine)
4
6-10 reps
-
3
Face Pull
4
15-20 reps
-
4
Overhead Tricep Extension (Cable)
4
6-12 reps
-
5
Lat Pulldown
4
8-12 reps
-
6
Preacher Curl (EZ Bar)
4
8-20 reps
-
7
Decline Crunch (Weighted)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
4
8-12 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Standing Calf Raise
3
10-15 reps
-
4
Hyperextension
4
10-12 reps
-
5
Hack Squat
4
10-15 reps
-
6
Dead Hang
4
0.5-1 mins
-
7
Shrug (Dumbbell)
4
10-15 reps
-
8
Wrist Curls
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
4
8-12 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Standing Calf Raise
3
10-15 reps
-
4
Hyperextension
4
10-12 reps
-
5
Hack Squat
4
10-15 reps
-
6
Dead Hang
4
0.5-1 mins
-
7
Shrug (Dumbbell)
4
10-15 reps
-
8
Wrist Curls
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
4
8-12 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Standing Calf Raise
3
10-15 reps
-
4
Hyperextension
4
10-12 reps
-
5
Hack Squat
4
10-15 reps
-
6
Dead Hang
4
0.5-1 mins
-
7
Shrug (Dumbbell)
4
10-15 reps
-
8
Wrist Curls
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
4
8-12 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Standing Calf Raise
3
10-15 reps
-
4
Hyperextension
4
10-12 reps
-
5
Hack Squat
4
10-15 reps
-
6
Dead Hang
4
0.5-1 mins
-
7
Shrug (Dumbbell)
4
10-15 reps
-
8
Wrist Curls
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
4
8-12 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Standing Calf Raise
3
10-15 reps
-
4
Hyperextension
4
10-12 reps
-
5
Hack Squat
4
10-15 reps
-
6
Dead Hang
4
0.5-1 mins
-
7
Shrug (Dumbbell)
4
10-15 reps
-
8
Wrist Curls
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
4
8-12 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Standing Calf Raise
3
10-15 reps
-
4
Hyperextension
4
10-12 reps
-
5
Hack Squat
4
10-15 reps
-
6
Dead Hang
4
0.5-1 mins
-
7
Shrug (Dumbbell)
4
10-15 reps
-
8
Wrist Curls
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
4
8-12 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Standing Calf Raise
3
10-15 reps
-
4
Hyperextension
4
10-12 reps
-
5
Hack Squat
4
10-15 reps
-
6
Dead Hang
4
0.5-1 mins
-
7
Shrug (Dumbbell)
4
10-15 reps
-
8
Wrist Curls
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
4
8-12 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Standing Calf Raise
3
10-15 reps
-
4
Hyperextension
4
10-12 reps
-
5
Hack Squat
4
10-15 reps
-
6
Dead Hang
4
0.5-1 mins
-
7
Shrug (Dumbbell)
4
10-15 reps
-
8
Wrist Curls
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
4
8-12 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Standing Calf Raise
3
10-15 reps
-
4
Hyperextension
4
10-12 reps
-
5
Hack Squat
4
10-15 reps
-
6
Dead Hang
4
0.5-1 mins
-
7
Shrug (Dumbbell)
4
10-15 reps
-
8
Wrist Curls
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
4
8-12 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Standing Calf Raise
3
10-15 reps
-
4
Hyperextension
4
10-12 reps
-
5
Hack Squat
4
10-15 reps
-
6
Dead Hang
4
0.5-1 mins
-
7
Shrug (Dumbbell)
4
10-15 reps
-
8
Wrist Curls
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
4
8-12 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Standing Calf Raise
3
10-15 reps
-
4
Hyperextension
4
10-12 reps
-
5
Hack Squat
4
10-15 reps
-
6
Dead Hang
4
0.5-1 mins
-
7
Shrug (Dumbbell)
4
10-15 reps
-
8
Wrist Curls
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
4
8-12 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Standing Calf Raise
3
10-15 reps
-
4
Hyperextension
4
10-12 reps
-
5
Hack Squat
4
10-15 reps
-
6
Dead Hang
4
0.5-1 mins
-
7
Shrug (Dumbbell)
4
10-15 reps
-
8
Wrist Curls
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
4
8-12 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Standing Calf Raise
3
10-15 reps
-
4
Hyperextension
4
10-12 reps
-
5
Hack Squat
4
10-15 reps
-
6
Dead Hang
4
0.5-1 mins
-
7
Shrug (Dumbbell)
4
10-15 reps
-
8
Wrist Curls
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
4
8-12 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Standing Calf Raise
3
10-15 reps
-
4
Hyperextension
4
10-12 reps
-
5
Hack Squat
4
10-15 reps
-
6
Dead Hang
4
0.5-1 mins
-
7
Shrug (Dumbbell)
4
10-15 reps
-
8
Wrist Curls
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
4
8-12 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Standing Calf Raise
3
10-15 reps
-
4
Hyperextension
4
10-12 reps
-
5
Hack Squat
4
10-15 reps
-
6
Dead Hang
4
0.5-1 mins
-
7
Shrug (Dumbbell)
4
10-15 reps
-
8
Wrist Curls
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
4
8-12 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Standing Calf Raise
3
10-15 reps
-
4
Hyperextension
4
10-12 reps
-
5
Hack Squat
4
10-15 reps
-
6
Dead Hang
4
0.5-1 mins
-
7
Shrug (Dumbbell)
4
10-15 reps
-
8
Wrist Curls
4
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Lateral Raise (Cable)
4
12-15 reps
-
3
Seated Row (Machine)
4
8-12 reps
-
4
Bicep Curl (EZ Bar)
4
6-10 reps
-
5
Tricep Pushdown (Cable)
4
10-15 reps
-
6
Leg Raise (Captain's Chair)
4
8-12 reps
-
7
Pinwheel Curl
4
8-12 reps
-
8
Reverse Bicep Curl (EZ Bar)
4
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Lateral Raise (Cable)
4
12-15 reps
-
3
Seated Row (Machine)
4
8-12 reps
-
4
Bicep Curl (EZ Bar)
4
6-10 reps
-
5
Tricep Pushdown (Cable)
4
10-15 reps
-
6
Leg Raise (Captain's Chair)
4
8-12 reps
-
7
Pinwheel Curl
4
8-12 reps
-
8
Reverse Bicep Curl (EZ Bar)
4
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Lateral Raise (Cable)
4
12-15 reps
-
3
Seated Row (Machine)
4
8-12 reps
-
4
Bicep Curl (EZ Bar)
4
6-10 reps
-
5
Tricep Pushdown (Cable)
4
10-15 reps
-
6
Leg Raise (Captain's Chair)
4
8-12 reps
-
7
Pinwheel Curl
4
8-12 reps
-
8
Reverse Bicep Curl (EZ Bar)
4
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Lateral Raise (Cable)
4
12-15 reps
-
3
Seated Row (Machine)
4
8-12 reps
-
4
Bicep Curl (EZ Bar)
4
6-10 reps
-
5
Tricep Pushdown (Cable)
4
10-15 reps
-
6
Leg Raise (Captain's Chair)
4
8-12 reps
-
7
Pinwheel Curl
4
8-12 reps
-
8
Reverse Bicep Curl (EZ Bar)
4
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Lateral Raise (Cable)
4
12-15 reps
-
3
Seated Row (Machine)
4
8-12 reps
-
4
Bicep Curl (EZ Bar)
4
6-10 reps
-
5
Tricep Pushdown (Cable)
4
10-15 reps
-
6
Leg Raise (Captain's Chair)
4
8-12 reps
-
7
Pinwheel Curl
4
8-12 reps
-
8
Reverse Bicep Curl (EZ Bar)
4
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Lateral Raise (Cable)
4
12-15 reps
-
3
Seated Row (Machine)
4
8-12 reps
-
4
Bicep Curl (EZ Bar)
4
6-10 reps
-
5
Tricep Pushdown (Cable)
4
10-15 reps
-
6
Leg Raise (Captain's Chair)
4
8-12 reps
-
7
Pinwheel Curl
4
8-12 reps
-
8
Reverse Bicep Curl (EZ Bar)
4
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Lateral Raise (Cable)
4
12-15 reps
-
3
Seated Row (Machine)
4
8-12 reps
-
4
Bicep Curl (EZ Bar)
4
6-10 reps
-
5
Tricep Pushdown (Cable)
4
10-15 reps
-
6
Leg Raise (Captain's Chair)
4
8-12 reps
-
7
Pinwheel Curl
4
8-12 reps
-
8
Reverse Bicep Curl (EZ Bar)
4
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Lateral Raise (Cable)
4
12-15 reps
-
3
Seated Row (Machine)
4
8-12 reps
-
4
Bicep Curl (EZ Bar)
4
6-10 reps
-
5
Tricep Pushdown (Cable)
4
10-15 reps
-
6
Leg Raise (Captain's Chair)
4
8-12 reps
-
7
Pinwheel Curl
4
8-12 reps
-
8
Reverse Bicep Curl (EZ Bar)
4
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Lateral Raise (Cable)
4
12-15 reps
-
3
Seated Row (Machine)
4
8-12 reps
-
4
Bicep Curl (EZ Bar)
4
6-10 reps
-
5
Tricep Pushdown (Cable)
4
10-15 reps
-
6
Leg Raise (Captain's Chair)
4
8-12 reps
-
7
Pinwheel Curl
4
8-12 reps
-
8
Reverse Bicep Curl (EZ Bar)
4
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Lateral Raise (Cable)
4
12-15 reps
-
3
Seated Row (Machine)
4
8-12 reps
-
4
Bicep Curl (EZ Bar)
4
6-10 reps
-
5
Tricep Pushdown (Cable)
4
10-15 reps
-
6
Leg Raise (Captain's Chair)
4
8-12 reps
-
7
Pinwheel Curl
4
8-12 reps
-
8
Reverse Bicep Curl (EZ Bar)
4
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Lateral Raise (Cable)
4
12-15 reps
-
3
Seated Row (Machine)
4
8-12 reps
-
4
Bicep Curl (EZ Bar)
4
6-10 reps
-
5
Tricep Pushdown (Cable)
4
10-15 reps
-
6
Leg Raise (Captain's Chair)
4
8-12 reps
-
7
Pinwheel Curl
4
8-12 reps
-
8
Reverse Bicep Curl (EZ Bar)
4
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Lateral Raise (Cable)
4
12-15 reps
-
3
Seated Row (Machine)
4
8-12 reps
-
4
Bicep Curl (EZ Bar)
4
6-10 reps
-
5
Tricep Pushdown (Cable)
4
10-15 reps
-
6
Leg Raise (Captain's Chair)
4
8-12 reps
-
7
Pinwheel Curl
4
8-12 reps
-
8
Reverse Bicep Curl (EZ Bar)
4
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Lateral Raise (Cable)
4
12-15 reps
-
3
Seated Row (Machine)
4
8-12 reps
-
4
Bicep Curl (EZ Bar)
4
6-10 reps
-
5
Tricep Pushdown (Cable)
4
10-15 reps
-
6
Leg Raise (Captain's Chair)
4
8-12 reps
-
7
Pinwheel Curl
4
8-12 reps
-
8
Reverse Bicep Curl (EZ Bar)
4
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Lateral Raise (Cable)
4
12-15 reps
-
3
Seated Row (Machine)
4
8-12 reps
-
4
Bicep Curl (EZ Bar)
4
6-10 reps
-
5
Tricep Pushdown (Cable)
4
10-15 reps
-
6
Leg Raise (Captain's Chair)
4
8-12 reps
-
7
Pinwheel Curl
4
8-12 reps
-
8
Reverse Bicep Curl (EZ Bar)
4
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Lateral Raise (Cable)
4
12-15 reps
-
3
Seated Row (Machine)
4
8-12 reps
-
4
Bicep Curl (EZ Bar)
4
6-10 reps
-
5
Tricep Pushdown (Cable)
4
10-15 reps
-
6
Leg Raise (Captain's Chair)
4
8-12 reps
-
7
Pinwheel Curl
4
8-12 reps
-
8
Reverse Bicep Curl (EZ Bar)
4
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Lateral Raise (Cable)
4
12-15 reps
-
3
Seated Row (Machine)
4
8-12 reps
-
4
Bicep Curl (EZ Bar)
4
6-10 reps
-
5
Tricep Pushdown (Cable)
4
10-15 reps
-
6
Leg Raise (Captain's Chair)
4
8-12 reps
-
7
Pinwheel Curl
4
8-12 reps
-
8
Reverse Bicep Curl (EZ Bar)
4
10-12 reps
-
Week 1
1 / 16 Weeks
Day 2
1
Squat (Barbell)
3 Sets
8-12 Reps
-
2
Seated Calf Raise
4 Sets
15-20 Reps
-
3
Lat Pulldown (Neutral Grip)
4 Sets
10-15 Reps
-
4
Leg Curl
4 Sets
15-20 Reps
-
5
Hip Thrust (Machine)
4 Sets
8-12 Reps
-
6
Single Leg Press
3 Sets
10-15 Reps
-
7
Cable Wrist Curls
4 Sets
10-15 Reps
-
Day 3
1
Lateral Raise (Machine)
4 Sets
10-12 Reps
-
2
Incline Chest Press (Machine)
4 Sets
6-10 Reps
-
3
Face Pull
4 Sets
15-20 Reps
-
4
Overhead Tricep Extension (Cable)
4 Sets
6-12 Reps
-
5
Lat Pulldown
4 Sets
8-12 Reps
-
6
Preacher Curl (EZ Bar)
4 Sets
8-20 Reps
-
7
Decline Crunch (Weighted)
3 Sets
8-12 Reps
-
Day 4
1
Reverse Pec Deck
4 Sets
8-12 Reps
-
2
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
-
3
Standing Calf Raise
3 Sets
10-15 Reps
-
4
Hyperextension
4 Sets
10-12 Reps
-
5
Hack Squat
4 Sets
10-15 Reps
-
6
Dead Hang
4 Sets
0.5-1 mins
-
7
Shrug (Dumbbell)
4 Sets
10-15 Reps
-
8
Wrist Curls
4 Sets
12-15 Reps
-
Day 1
1
Overhead Press (Barbell)
3 Sets
6-12 Reps
-
2
Power Shrug
3 Sets
12-15 Reps
-
3
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
-
4
Lying Rear Lateral Raise
3 Sets
10-15 Reps
-
5
French Press
4 Sets
8-14 Reps
-
6
Hammer Curl
4 Sets
12-15 Reps
-
7
Chest Supported Row (Machine)
3 Sets
8-12 Reps
-
8
Reverse Wrist Curl (Barbell)
4 Sets
12-15 Reps
-
9
Windshield Wipers
4 Sets
AMRAP
-
Day 5
1
Bench Press (Barbell)
3 Sets
3-5 Reps
-
2
Lateral Raise (Cable)
4 Sets
12-15 Reps
-
3
Seated Row (Machine)
4 Sets
8-12 Reps
-
4
Bicep Curl (EZ Bar)
4 Sets
6-10 Reps
-
5
Tricep Pushdown (Cable)
4 Sets
10-15 Reps
-
6
Leg Raise (Captain's Chair)
4 Sets
8-12 Reps
-
7
Pinwheel Curl
4 Sets
8-12 Reps
-
8
Reverse Bicep Curl (EZ Bar)
4 Sets
10-12 Reps
-